STRENGTH OF STREET KNOWLEDGE
A. SSB (safety squat bar) + 50% Bar Weight + 25% Band Tension, Box Squat - 5x5
A. SSB (safety squat bar) + 50% Bar Weight + 25% Band Tension, Box Squat - 5x5
160lb + 1 red band per side, bench for box
B. Sumo Deadlift @~50% + ~30% Band Tension - 8x1
215lb + 1 green band per side
ACCESSORY TO MURDER
C. GHD Back Extension + Deadlifts (barbell) - 8RM
C. GHD Back Extension + Deadlifts (barbell) - 8RM
12lb, tried a barbell, felt shitty on my neck
D. SSB Lateral Lunges - 3x10 Per Leg
120lb-130-140, could have gone a little heavier
120lb-130-140, could have gone a little heavier
E. Single Leg Reverse Hypers - 3x20 Per Leg
3x10lb, these were shitty
CORE CURRICULUM
F. GHD KB Oblique Crunches - 3x20 Per Side
F. GHD KB Oblique Crunches - 3x20 Per Side
3x16lb
WOD KILLA
20 Minute AMRAP:
10 Hang Squat Cleans (185/135)
15 GHD Sit Ups
20 Wall Balls (20/14)
20 Minute AMRAP:
10 Hang Squat Cleans (185/135)
15 GHD Sit Ups
20 Wall Balls (20/14)
skipped due to time constraints
FINISH HIM
Wide Stance Box Squat with Straight Bar + 1 Hanging KB Per Side (70/44) from Leader Chains (Hang low enough that KB is about 6" above ground when seated on box) - Max Reps in 5 Minutes
Wide Stance Box Squat with Straight Bar + 1 Hanging KB Per Side (70/44) from Leader Chains (Hang low enough that KB is about 6" above ground when seated on box) - Max Reps in 5 Minutes
50+ with 53lb kbs, should have gone with 70lb, cool movement, forces you into good positions due to the instability of the loading, any lateral movement will f your shit up so you have to focus on driving straight up off of the box
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